Tips to Help You Control Your Weight

1. Eat foods low in fat andcalories, like:

• Fat-freeorlow-fat(1%)milk.

• Cheeseslabeled“fatfree”or“lowfat”onthepackage.

• Fruitsandvegetableswithoutbutterorsauce.

• Brownrice,beans,whole-graincereals,corntortillas,andwhole-grainpasta.

• Leancutsofmeatandfishandskinlessturkeyandchicken.

• Waterorlow-caloriedrinksinsteadofsoftdrinksandsugar-filledfruitdrinks.

2. Make foods the healthy way.

• Bake,broil,boil,orgrillinsteadoffryingfoods.

• Cookfoodswithoutlard,bacon,orfattymeats.

• Uselesshigh-fatcheese,cream,andbutterwhencooking.

• Usevegetableoilsprayoralittlebitofvegetableoilortubmargarinewhencooking.

• Flavorsaladswithfat-freeorlow-fatmayonnaiseorsaladdressing.

Fat-Free

3. Limit your portion size.

• Servesmallerportions,anddon’thavesecondhelpings.Haveagreenleafysaladifyouarestillhungry.

• Eatsmallermealsandsnacksthroughoutthedayinsteadofhavingonebigmeal.

• Wheneatingout,watchyourportionsizes.Manyrestaurantsnowservefoodportionsthataretoobig.Shareanentréeorbringhalfhome.

• Ifyoudrinkfruitjuice,makesureitis100%fruitjuice.Keepaneyeontheportionsize.Thecaloriesinsweetenedbeveragesaddupquickly.

4. Get active!Say goodbye to excuses!

• Dophysicalactivitieswithmoderateeffortforatleast10minutesforatotalof2hoursand30minuteseachweek.

• Ifready,dophysicalactivitywithvigorouseffortforatleast10minutesforatotalof1hourand15minuteseachweek.

• Aimtobeactiveforatleast10minutesatatime.

• Liftweightsatleast2dayseachweek.

5. Aim for a healthy weight.

• Trynottogainextraweight.Ifyouareoverweight,trytoloseweightslowly.Loseabout1to2poundsaweek.Losingeven10poundscanhelpreduceyourchancesofdevelopingheartdisease.

December 2013